5 Ways to Reframe in Times of Uncertainty

Are you feeling overwhelmed and anxious? Do you find yourself catastrophizing during this period of uncertainty? Here are 5 ways to help you to reframe your thinking.

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The need for certainty is integral within us all. If we’re certain about something then we can navigate through life with that feeling of assuredness, confidently knowing what the outcome will be.

But what happens when that world of certainty that you once knew is flipped upside down?

So many I’ve spoken to during this time, and myself included, have gone through periods of ups and downs. Life is suddenly very different to what we’ve been used to, and this can feely really scary. 

There are however, some things you can do that will help you to reframe your thoughts

1. Act of Kindness

It doesn’t take much time, it doesn't have to cost anything, but reaching out to someone else and showing kindness to them can have such a positive impact not only on the person receiving this, but also on you.

Isn’t it a lovely feeling when we put a smile on someone else’s face? It also helps to take yourself out of your own thoughts and can help you to think about someone else’s world for a few minutes.

Small acts of kindness, perhaps through a text, a call, or even sending someone a present, is a great way to boost your happiness and allow those “feel good” chemicals to flood your system.

2. Gratitude 

I used to wait until I was downstairs before I would carry out my morning thankfulness, but right now I do this literally as soon as my eyes open whilst I’m still in bed, just to ensure I’m not tempted to check my phone, or hear the radio for any kind of news first. 

I choose at least 3 things to be thankful for, and it always gives me that sense of calm and wellbeing.

It’s a much nicer way to start your day by thinking about the positives in your life instead of your senses being bombarded with any kind of potential negativity as soon as you wake up in the morning. So when you wake up tomorrow, what 3 things will you be thankful for?

3. Exercise

Many of you will have suddenly been catapulted into a world which is very unfamiliar to you. If you worked in an office and are now suddenly at home feeling alienated, it’s really difficult to get into a new routine. Here’s where exercise is crucial. 

I recently recommended starting your day with exercise to a lady who was feeling particularly lost and out of her comfort zone. She lives alone, and has been furloughed. She’s now starting each day with the 1 Mile Happy Walk, which is an indoor walk and get's your energy levels up. She also gets out into the fresh air every lunchtime, and messaged me yesterday to say that the walking recommendation is keeping her going! 

4. Me Time

Worrying and feeling anxious can be exhausting, and it’s really important to find some time in your day (at least once a day) to be kind to yourself. During lockdown, you may already be having a lot of “me time” but is it actually quality time just for yourself?

Things you can do are take a bath, go for a walk, read a book, get your favourite music on and dance in the kitchen, cook a lovely meal.

What relaxes you, may be very different to what relaxes me, but you just need to get relaxed! 

It’s vital to help reframe your thinking if you feel yourself going into that space.

5. Breathing

The middle of the night can be a time where everything feels so much worse than it would in the day. If you do wake up and feel like that, then I can’t emphasise enough how important it is that you practice some breathing techniques. 

There are many to choose from and here’s more information about a technique I like to use which I wrote about on a previous blog Try This Breathing Technique to Help Relieve Stress.

Don’t underestimate the power of deep breathing.

If you can, try and practise this regularly throughout the day as well to help maintain a level of calm.


If you can adopt a few of the above then I think you'll find things a little less hectic in both your mind and body.

Please use the list to come back to as we move through this time of increasing uncertainty.

If you want to get in touch with me then email me at becca@beccaforshaw.co.uk or contact me at My Website for more blogs and support, and to download my Free Guide "5 Life Changing Habits for Success".

Becca Forshaw - Life & Career Coach

LIFE & CAREER COACH, www.beccaforshaw.co.uk

I help women to create and build a life & career they love. If you're feeling stuck, then I can help you to realise that You have the power to change your life. I help you to challenge your thinking. During our sessions we explore your values, vision, strategy and how you can increase your self-confidence, take that next step in your career or drive your business forward. I can help you choose a fulfilling work life, help you have better relationships, and help you to see that life can be everything you want it to be. I have worked with organisations and individuals across many areas including Times Top 100 Companies and Non Profit Organisations, and have a background of over 20 years top performing sales experience working across many sectors. If you'd like to talk to me about where you feel like you're stuck, then please get in touch via my website www.beccaforshaw.co.uk for a no obligation call.

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